WOD / Blog
29 September 2026
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 12 RFT (18 Minute Time Cap) 2 Power Cleans (165/115)(115/75) 4 Toes to Bar 6 Burpees Stimulus/Focus: The short rep scheme should allow you to keep […]
28 September 2026
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as you can (with a barbell). Must be successful on each side to count. WOD: 20 Minute EMOM Minute 1: 2 Turkish Get Ups (one per side @ 80% from today’s heaviest) Minute 2: Max Effort Ab […]
26 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
25 September 2026
Warm up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 15-12-9-6-3 Power Snatch (95/65)(65/45) 3-3-2-2-1 Rope Climbs *25 Double Unders at Each (-) after Rope Climbs (Total of 100 Dubs) Stimulus/Focus: […]
24 September 2026
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Spend 10 Minutes Working Rope Climb Skills WOD: Morrison 50-40-30-20-10 reps for time of: Wall-ball shots Box jumps Kettlebell swings F: 14-lb medicine ball to a 9-foot target, 20-inch box, 35-lb kettlebell M: 20-lb medicine ball to a 10-foot target, 24-inch box, 53-lb kettlebell In honor […]
23 September 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 2 x 1 x 2 x 3 Stimulus/Focus: This will be for total load. You pick the weights you use. Each rep must be lifted and lowered, touch and go reps. If you miss a set you cannot reattempt it and cannot count that weight. Choose your […]